P90X Round 2 Day 35: Rest

Today was basically a very lazy rest day. I watched my fantasy hockey team propel into the championship game, which was very exciting to watch play out this week. Also, my buddy who I have been playing against this week was trash talking throughout the entire season, so it was nice to end his early. :-)

I made a trip to the grocery store to stock up on some tuna, eggs, milk and other things. I ended up dropping about $70, but I think that this food will last for about two weeks or so. I was also surprised to find my Tyson Chicken Breasts that I love so much at the store I went at. I usually get them at Wal-mart, but they haven't had them the past couple of times I went there.

Other than that, I watched a movie from Netflix. The movie I watched was "Lucky Number Slevin". Now, I have to say that I was pretty impressed with this movie. There were a lot of twists and turns throughout the movie, but they were unexpected. Therefore, it was nice to see the movie play out, and it really paced itself well. You know me, I'm already game for watching action movies with Bruce Willis in them. Throw in a whole bunch of cool twists and some mind bending questions and Lucy Liu and it's a lock for being 4 stars in my book. One thing that I wish I could do more of since I got a full time "big boy" job, is watch more movies. I really, really enjoy watching movies of any kind. Unfortuantely, that kind of took a seat to the back burner since I started working full-time. It's cool because I can still watch movies over the weekend, but I use to watch about 2 movies every 3 days or so. FYI, if you ever want to win my heart over with a gift, just treat me to a night at the movies or a movie night at home with some popcorn (preferrably action or drama will do). I always will enjoy it. Even if the movie is terrible, I won't care, because you can always still laugh at how bad the movie is.

I bid you adieu,
Kurt

P90X Round 2 Day 34: Kenpo X

Today I was originally going to sup Kenpo X for a chest workout, but I decided against it at the last minute. I will be attacking the chest fairly hard this Monday again, so why risk injury with it?

The first thing I noticed about doing Kenpo X today was that my speed was noticeably faster on all of the moves. Even when I did the first set with 5 pound dumbbells, I felt pretty fast. I can now nail the jab / cross / hook / uppercut combo under a second. Also, I feel like I am getting an extreme amount of power on all of my punches especially.

Another thing I have noticed in my progression with Kenpo is that the height on all of my kicks improved. I use to be able to barely reach my feet up above my waist. Now, I can get pretty close to kicking at a chin or jaw-line level.

The diet went pretty flawless again. From now on, you can basically assume the diet went great unless I specify otherwise. So far, I have done 34 days in a row of eating right and healthy. I have yet to have a single "cheat meal".

Cheers,
Kurt

P90X Round 2 Day 33: Legs and Back & Ab Ripper X

Legs and Back is a fantastic workout and I switched things up a little bit for it. I decided to do all of my chin-ups throughout the first round with no weights. Then, on the second round of Legs and Back, I did the chin-ups with my usual weight of 25 pounds attached on a dip belt. I thought this would make things a little easier for me, but I was wrong. I definitely felt the change from doing chin-ups with no weight to doing them with weight. I struggled and wore out for the second round. I had to pause the video a couple of times actually so I could catch my breath. As always with this workout, the sweat was pouring off of me like a waterfall. I noticed today that I when I did chin-ups with no weight I hit in the 20's a few times. I really felt like I got a full range of depth on my chin-ups today though.

Ab Ripper X went better than the last time I did it. I was still ripping up the abs and had energy to last the entire workout and hit all the reps again. I hit my second wind! It also helped that I had music playing the entire time. Today, my playlist of choice was titled "Fo' Sho" Obviously, this is a hardcore 'gansta' playlist. Jay-Z, Eminem, Kanye West, LL Cool J and Notorious B.I.G. were some featured artists of today's workout. "Run Rabbit Run" is a great underrated Eminem song especially for pumping some iron.

Cheers,
K-Dawg

P.S. I love it when you call me Big Poppa!

P90X Round 2 Day 32: Yoga X

Find your inner being. Alright, perhaps that was a little cliche. Today was Yoga X, a workout which I have been growing to like. I feel that my flexibility has definitely improved since the beginning of my first round. A reason I can tell that this is the case is because that I am able to get deeper during all of my stretches even after putting pounds of muscle on. I weighed 146 when I did my first round. Now, I am around 12-15 pounds heavier and although I can feel tightness from the muscle I added, I am still able to get deep in the stretch somehow.

Today at lunch I was actually reading about breathing and calming yourself down in my "Hockey Tough" book. There were some tips that were very helpful and I used today for Yoga X. First off, the key to remaining in the moment is to realize that the past is in the past and the future is not the present. The key to having the effective mindset for Yoga is to be live in the present. Slowly concentrate on inhaling a breath and slowly exhale. As you inhale feel all of the energy that is around you and visualize it flowing in your body as you exhale. It's a pretty neat trick and it is good to use for any life situation, not just Yoga.

On a side note, I finally made a purchase for the adjustable dumbbells. I will have the Ironmaster Quick Lock adjustable 75 pound dumbbells delivered to my house soon along with the Ironmaster Super Bench. I also purchased some attachments with the Super Bench including a pull-up bar, dip bars and a sit-up bar for doing decline sit-ups. It was part of a package deal, that I received much cheaper than purchasing everything seperately. I am STOKED that I ordered this and simply cannot wait until it arrives at my house. This system will be used for me for years and it makes sense for me to buy it since I am increasing strength and will be using it a lot. Next on the saving list is a barbell set and bench stand for doing bench-press workouts. Then, a power rack is next on the list for doing squats and such (although that won't be for another year or two).

The diet was basically the same as yesterday, except I only had 3 glasses of whole milk instead of my usual 5.5 glasses. For the subbed out glasses of milk I had some saltine crackers with my usual protein shake and extra calories in the morning with oatmeal instead of the toast.

P90X Round 2 Day 31: Back and Biceps & Ab Ripper X

Back and Biceps is a pretty enjoyable workout, but damn, is it tough with a lot of weight! This is arguably the best P90X workout for feeling "pumps" in my opinion. There are a lot of bicep concentrated exercises that really get the blood flowing in the arms. I literally could feel my pulse beating in my biceps by the end of this workout.

The specifics in this workout involves a variety of pull-ups and a huge variety of bicep curls. The toughest bicep move in this workout is the hammer in and out curls. It's a double move, meaning that you do a hammer curl on the inside and then one on the outside with both arms. That is one rep. As you can see, it would be tough to do a heavy weight with this kind of move, but since I am such a meathead I tried a lot of weight on this one anyway! I was literally dying by my 4th rep. I think I actually had to quick this move by the 6th rep, but my god was the tension present. The most difficult back related exercise in this workout is without a doubt the corn cob pull-ups in my opinion. You basically do a pull-up on your bar, and then move left to right like you are eating corn on the cob. I think it's pretty tough to keep the body up above the bar while moving from left to right with the shoulders. However, I did 9 today somehow.

I've noticed that the more weight I gain, the more difficult Ab Ripper X gets. However, I am still barely making my way through it completing every rep. It should get tougher soon though because I will still be gaining muscle weight throughout the duration of this round. I'm ready for it though!

The diet was basically the same as yesterday with just a few modifications. I had two scoops of casein protein before bed and only had 4 Tbsp of olive oil instead of 6 Tbsp.

Thanks for reading,
K-Dawg

P90X Round 2 Day 30: Controlled Cardio Confusion

Today marks the end of phase one. Therefore, it's time to get the pictures up for this week. First, I would like to talk about the workout for today though. I started today's workout after I came home from work with the 2nd week Couch to 5K workout. I scrapped Plyometrics which would of been today for this shorter and more moderate cardio workout. This workout is simply an interval workout of jogging for 90 seconds followed by walking for 60 seconds for a total of 20 minutes. However, I did it with a little twist. I ran most of today uphill. Here is just a small portion of the hill I run:


Obviously, as you can tell, this hill winds around the right and continues even further up. It eventually turns to the left and heads up another steeper hill. After running uphill for a good portion of the Couch to 5K workout, I decided to do some very moderate cycling. Nothing special here, just 10 minutes going at a below average pace on the bike followed by maxing out sit-ups. After that, I was all done.

Here's how today's diet went:
Breakfast:
- 4 poached eggs
- two slices of whole wheat toast with butter
- glass of whole milk
- orange

Mid-morning snack:
- Clif Builder's Bar (Chocolate mint)
- 3 Tbsp Olive oil

Lunch
- 8 oz grilled chicken breast
- banana
- cottage cheese
- 2 glasses whole milk
- Mayo sandwich (whole wheat bread)

Mid-afternoon snack:
- BSN syntha-6 with whole milk

Dinner:
- glass whole milk
- glass of V8 (low sodium)
- steamed broccoli
- cup of beans
- apple
- 8 oz tuna

Before bed snack:
- one scoop of casein protein with water
- 3 tbsp olive oil

So let's compare with how my body has developed over the past 30 days. As you can tell from today's diet, I have been eating a lot. I have gained close to four pounds in four weeks which is pretty close to the pace I want to be gaining weight per week at.

Day 1 on the left, Day 30 on the right


A couple things stick out to me here. First, the front view goes like this. You can clearly see that I have gained some weight. But the thing that really sticks out to me is the double-edged sword in that my shoulders have gotten much more height and width on them (which I like a lot) but at the same time, my abs are slowly starting to fade away. However, no need to panic. I know the abs are strong and still there as they feel rock solid when I touch them. They are just covered by more fat now. Hey what can I do? That's the downside of eating more food in order to gain weight. You're stomach has to get bigger. Eventually I am going to do a cut after gaining all this weight, so the abs will be more ripped than ever after that. I also noticed that my traps and my chest are getting bigger too.

From the back view, I am clearly making nothing but postitive strides. My arms look like they have gotten bigger which is a definite plus. Also, I feel like my back is the strongest body muscle group right of mine right now. When I have no weight added, I feel like I can literally do pull-ups all day long and not get fatigued. Having a strong back would instantly help in playing any sport.

P90X Round 2 Day 29: Chest, Shoulders and Triceps & Ab Ripper X

This is my favorite workout in P90X. Why? I'm not totally sure. I love doing the one-armed push-ups because it makes me feel like a show-off. Also, the workouts are totally different throughout the entire workout. You do not repeat anything which is very nice. It keeps things fresh during the entire time.

The diet pretty much stayed the same from yesterday. So far, I'm having a great week with the diet and am really starting to get hooked on those Clif Builder's bars. They taste pretty awesome in my opinion at least. Sorry for the short post, but I have been a little busy this week.

Thanks for reading,
K-Dawg

P90X Round 2 Day 28: Rest

I rested today and slept until about 1 in the afternoon again. What can I say? I'm a heavy sleeper when I don't work. I weighed myself (like I do every Sunday as soon as I wake up) and observed a little weight loss from the previous week (Bummer!). I currently weigh 158.6 pounds and last week I was 159.2 pounds. I lost a total of 0.6 pounds. Honestly, I expected this. I knew that screwing around with my macros would take my body a little getting use to so there were no surprises here. Less carbs in the diet means less fat, so I'll adjust accordingly. I know I'll hit my goal of reaching 170 soon anyway, so I'm not worried. Dominate.

I got a text to go to see the WB/S Penguins play (aka mini-Pittsburgh Penguins) from my buddy Ted. He had unused tickets so I gladly accepted and went to see the game. They played the Carolina Checkers who are apparently the farm team for the Carolina Hurricanes. I gotta say, the game was a pretty good time and the Penguins won 2-1 in regulation. After the game, I ventured to Wal-mart for some groceries and it was pretty jammin' for a Sunday evening. The first thing I needed was whole milk. I noticed that last week, I went through two gallons of milk like nothing. Obviously, I re-stocked with some more milk. I also re-stocked up on eggs, tuna and chicken as my protein intake has gone way up. By the time I had added a few protein bars, I ended up dropping $99 on groceries. I have definetly done a lot worse with groceries, so I wasn't shocked.

With the money I have won from playing poker the other day, I am highly considering spending to the "Kurt Kuklewicz needs a bench and new dumbbells fund". I have seen this pretty sweet bench combo that comes with adjustable dumbbells that go up to 75 pounds for a little over $800. It seems a little steep, but it really is a steal. The dumbbells normally cost $600 by themselves. I'm still scouting around but I'll probably go with the Ironmaster combo here. I am also considering getting attachments for doing sit-ups and dips, but perhaps I'll add those as I progress throughout the year. Stay tuned on this development, I'll be purchasing something by the end of this week most likely.

Today's diet:
Breakfast:
- 4 poached eggs
- two slices of whole wheat toast with butter
- glass of whole milk
- cantaloupe

Mid-morning snack:
- 2 Clif energy bar (Oatmeal Raisin Walnut)

Lunch
- big chicken wrap with 1/4 cup of cheddar cheese and lettuce (whole wheat wrap)
- banana
- 2 glasses whole milk
- Mayo sandwich (whole wheat bread)

Mid-afternoon snack:
- Clif Builder's Bar (Chocolate mint)
- 3 Tbsp Olive oil

Dinner:
- glass whole milk
- carrots
- celery sticks
- steamed broccoli
- cup of beans
- apple
- 8 oz tuna

Before bed snack:
- one scoop of casein protein with water
- 3 tbsp olive oil

P90X Round 2 Day 27: Blend of Yoga X, Jogging, Cycling and Sprinting

I slept in until about 1:00 today, and it felt awesome! I was well rested for anything. After I woke up, I went into the kitchen and made breakfast. I turned on Yoga X for the first 10-15 minutes. I did everything up until the start of the Warrior poses. It looked kind of nice out today so I went for a 10 minute jog around the neighborhood. Also, I wanted to modify and mix up my P90X workout again. It actually wasn't as nice I thought it looked outside, because it was very windy. Nevertheless, I jogged for about 3/4 of a mile at a very slow pace.

I did some stationary cycling for 10 minutes after jogging. I also did that at a slow and steady pace. I was able to cycle 2 miles in about 10 minutes and 30 seconds. I do not want to take anything really hard this week because I would like to recover as it is a "recovery week". I could definitely feel some fatigue at the end of last week (especially during Legs and Back day), so I would like to be fresh going into the start of my second phase for this round. After cycling, I did three quick sets of sprinting. The distance wasn't too far, but I would say for each sprint that it was about 200-250 meters. I didn't particularly care for the sprinting sets too much, mainly because I felt nauseous but it's a good change of pace.

When I came back to the house, I could just feel the dehydration. So I carbed up with a Clif Energy Bar and had a recovery drink. I was back kicking around in no time. After the nice blend of everything today, I played some at a poker cash game. I did PHENOMAL in case you're wondering. I bought in for $50 and ended up cashing out with $302. Not a bad profit, eh? What can I say? I'm a whiz-kid at these types of things. :-P

On a side note, I will be weighing myself in again tomorrow morning right after I wake up. I actually have a feeling that I lost a little weight, because the training was nowhere near the intensity level of last week. I was sweating really hard last week, and that showed from the muscle weight I gained from that week. Also, eliminating some of those carbs out my diet change will probably contribute to a loss of weight as well. Long story short, I am expecting to losing anywhere from 1-2 pounds tomorrow, but that's okay and I know I will make my goal of 170 pounds because I dominate at everything I do. I know, that sounds cocky, but that's my new mindset for everything I do from now on. Remember?

The diet went pretty well today, although I did get a LOT of calories logged in today. Since I feel like I am losing weight, the only logical thing to do would be to eat more. I didn't eat any junk today, so I am confident that the total of roughly 4500 calories from today's diet will help to get me on the right track again.

Breakfast:
- 4 poached eggs
- one serving of wheaties with 1/2 cup of milk
- glass of whole milk
- granny smith apple

Mid-morning snack:
- Clif energy bar (Oatmeal Raisin Walnut)
- Recovery drink (Endurox R4 Lemon Lime)

Lunch
- 8 oz tuna
- cottage cheese
- cantaloupe
- 2 glasses whole milk
- Mayo sandwich (whole wheat bread)

Mid-afternoon snack:
- Two scoops of BSN Syntha-6 (with whole milk)

Dinner:
- glass whole milk
- glass of low sodium V8
- steamed broccoli
- baked potato
- cantaloupe
- 4 oz grilled chicken breast
- 4 oz tuna

Before bed snack:
- casein protein with whole milk
- 6 tbsp olive oil

P90X Round 2 Day 26: Core Synergistics

I came home from work today and was just feeling simply worn down, so I took two scoops of White Flood before today's workout. Boy, did I really get going about 30 minutes after taking it. I felt that I had incredible power today and I took I really did a good job on all of the moves today. I logged a few more prison push-ups then I ever did before. I did about 9 without having to stop, and I use to get around 5-7 reps and then I would need to stop briefly.

The diet went flawless today I felt, but I the texture of the Arnold shake is really starting to bother me. I believe it is the raw eggs that makes it so nasty, so I may cut back on them for a little bit. I think that I'm going to do the Arnold shakes only 2-3 times each week. Here's how the diet looked:

Breakfast:
- 4 poached eggs
- two slices of whole wheat toast with butter
- glass of whole milk
- cantaloupe

Mid-morning snack:
- Arnold shake

Lunch
- 8 oz tuna
- cottage cheese
- apple
- 2 glasses whole milk
- Mayo sandwich (whole wheat bread)

Mid-afternoon snack:
- Arnold shake

Dinner:
- glass whole milk
- glass of low sodium V8
- steam carrots
- baked potato
- cantaloupe
- 8 oz grilled chicken breast

Before bed snack:
- Arnold shake

P90X Round 2 Day 25: X Stretch

Not too much to say about this video. It's pretty straight-forward. There is 50+ minutes of nice stretches. I really like this workout, but sometimes I feel as if I'm getting too much of a stretch going. As a result, I don't normally like to do the Stretch video during the seventh day of each week and instead take the rest usually everytime.

The diet went extremely solid today. I basically made one big Arnold shake today to last throughout the entire day (6 raw eggs, 16 oz whole milk, 6 tbsp olive oil, 8 oz water, 1 scoop of natural whey) Here's it mapped:

Breakfast:
- 4 poached eggs
- two slices of whole wheat toast with butter
- glass of whole milk
- orange

Mid-morning snack:
- Arnold shake

Lunch
- 8 oz tuna
- cottage cheese
- apple
- 2 glasses whole milk
- Mayo sandwich (whole wheat bread)

Mid-afternoon snack:
- Arnold shake

Dinner:
- glass whole milk
- big raw salad
- steam broccoli
- baked potato
- cantaloupe
- 8 oz grilled chicken breast
- 4 oz cheddar cheese

Before bed snack:
- Arnold shake

P90X Round 2 Day 24: Kenpo X

I love Kenpo X. It's such a balanced workout and it's fun too. I actually have most of the moves learned like it's second nature already. I decided to not add any weight to the exercise today. I also decided to jam out to some good tunes to get pumped, because I was full of energy during this workout. I took two scoops of white flood before the workout, which is a pre-workout drink because I felt I needed it today. I was pretty tired after I came home from work, so it was nice to get a good rush going into today's workout.

You may be wondering what I like to listen to when I get my groove on while working out. I actually prefer Ricky Martin and Enrique Iglesias. I'm just playing around, I actually like to switch it up from time to time. There are three main playlists I use for lifting / cardio. I have a heavy rap playlist filled with Jay-Z, Eminem, Ludacris, OutKast and such. I also have a heavy metal mix (which I rarely use and a balanced rock / punk mix). I decided to go with the balanced rock / punk rock mix today. I kicked things off with this song today:



Here's all of the songs from today's workout incase you were wondering:
"Have You Ever" - The Offspring
"Anthem" - Blink-182
"Brat" - Green Day
"Holiday in Cambodia" - Dead Kennedys
"Black Heart" - Slipknot
"March of the Pigs" - Nine Inch Nails
"Remember the Name" - Fort Minor
"Give it All" - Rise Against
"Black and White" - Static X
"Pitiful" - Blindside
"Parabola" - Tool
"Young Cardinals" - Alexisonfire
"Sweetness" - Jimmy Eat World
"Negative Creep" - Nirvana

Kenpo went OUTSTANDING today. I felt like I was an animal throwing all those jabs, kicks and blocks downstairs. It was mainly the White Flood that had me going. If you feel like you have difficulty with obtaining energy for a workout, then I highly recommend that you grab this bad boy. You can get it off Amazon pretty cheap. The diet was basically the same as yesterday's. I feel like I am doing outstanding this week on the diet. Almost flawless.

Thanks for reading,
Kurt

P90X Round 2 Day 23: Core Synergistics

I managed to get seven hours of sleep yesterday, so that's great right? Well, you would think so, but for some reason today I felt dead tired at work today. I was dogging it to make it through the day for the first half of work, but then got some energy after lunch. When I came home, I had some energy from driving and everything so I figured it would be a good idea to go into core synergisitics right away.

A lot of people seem to love Core Synergisitics. I'm not a huge fan. It's just I don't know, very tiring. This is a pretty good workout for the recovery week though, because I think it's good for maintaining muscle. A lot of workouts this week are not very intense, so I agree that this workout is needed for the week. This video is pretty well balanced and includes a variety of moves to hit all of the muscles. My favorite move in this workout is the prison cell pushup. Basically you do a pushup from plank, bring your right knee into your chest, do another pushup, bring your left knee into your chest and jump up into a standing position and repeat. They are an incredible burn and that's perhaps the reason I like this move the best. The most difficult move in this workout is without a doubt the Dreya Roll. It's a crazy kind of roll where you fall on your back and use your abs to pull you back up. Overall, the workout went pretty well today.

The diet has been going near flawless this week and it continued again today. Here's how it went:
Breakfast:
- 4 soft-boiled eggs
- two slices of whole wheat toast with butter
- glass of milk
- orange

Mid morning snack:
- Protein bar
- One scoop of BSN Syntha-6

Lunch:
- 1/2 pound of Chicken Breast
- 2 glasses of milk
- Whole wheat bread with mayonnaise
- banana
- cottage cheese

Mid afternoon snack:
- Protein bar
- 3 Tbsp Olive oil

Dinner:
- Steamed broccoli
- Baked potato
- 1/2 pound grilled chicken breast
- 1/4 pound tuna
- Big salad
- Glass of milk
- Granny smith apple

Before bed snack:
- 2 scoops Casein protein with whole milk
- 3 Tbsp olive oil

Thanks for reading,
K-Dawg

P90X Round 2 Day 22: Yoga X

Today started the beginning of my first recovery week for my second round of P90X. I only got three hours of sleep from last night, but I surprisingly had a decent amount of energy at work today. I also felt no ill effects while working out during Yoga as well. Perhaps this new diet is the source of all this energy. Whatever it is, I'm not complaining about having extra energy.

I feel that this week will give me a much needed rest that I need. I also decided that I am going to take it easy with the cardio this week. Perhaps I'll take a week off from the Couch to 5K workout. I'm not sure what I plan to do yet, but if I do run, it will most likely be during Day 24, which is Kenpo. As far as the workout for today, things went much better compared to the last time I did Yoga. I was able to lock Crane down for 12 seconds or so today, so I am getting better at balance. I also felt I did very well on the Yoga Belly 7 portion of the workout too.

The diet went great again today. I actually had the same exact thing from yesterday but instead of two scoops of casein protein before bed tonight, I had a glass of milk and a scoop of natural whey protein powder.

Thanks for reading,
K-Dawg

P90X Round 2 Day 21: Couch to 5K / Chest workout

I woke up today and jumped on the scale to check my progress and I was impressed that I was 159.2 pounds. This is exactly the pace I want to be gaining weight at. At this rate, I'll gain muscle to 170 pounds by the end of this round. I wanted to keep gaining muscle so I thought I'd sub Kenpo out with something a little bit different today. I decided to finish out my first week of Couch to 5K and then do this chest workout below:



Couch to 5K went pretty solid again, and I finished my first week of it today. I haven't tried running with dumbbells for awhile now because I feel that my calves get enough work running uphill all of the time. Running with dumbbells only makes it that much harder.

When I came home from running, I couldn't help but be distracted by all of the hockey games going on today. My team needed to come back on my parent's team in order to make the playoffs, and somehow (by divine intervention), I barely made it by the skin of my teeth. It was extremely close, and my parents and my buddy Sam were in the running to take the final spot I ended up getting. I do feel bad that I foiled their great runs to make the playoffs, especially my parents who never played any fantasy sport before, but I guess that's how it goes. If I win, someone has to lose, right?

After the Couch to 5K run, I decided to do Al Gonz's chest workout. I like this workout for several reasons, but the main reason is that it is the most practical for me. I currently do not have a bench or barbell / weight plates that weigh a lot to get some quality benching done. Personally, I'm not even sure if it would be ideal for me to have a big chest, but I know it could be a lot bigger. A big chest looks good, and would only benefit any kind of atheltic thing that emphasizes upper body strength, but do I currently do anything like that? Perhaps down the road, when I start playing hockey I'll start building some mass in the chest, but for now I am content with strentghening and toning it up. This workout really challenges you if you are looking to build mass and add size, because you using your triceps slightly with your chest on every workout. Those 21 pushups really kick my ass, but I like to go super deep and touch the ground with my chest on them for an added burn.

The diet was pretty much the same for yesterday except I didn't make the Arnold shake to last throughout the day. Instead, I had two protein bars, a small protein shake and a couple of tablespoons of olive oil to go with it throughout the day. I also ended the night with two scoops of casein protein and a couple more tablespoons of olive oil. I had slightly more protein and carbs compared to yesterday, but just a little less fat overall.

Thanks for reading,
K-Dawg

P90X Round 2 Day 20: Legs and Back & Ab Ripper X

I slept in today and woke up at 11:30. It was nice to get this rest, because I have felt a little restless lately in all honesty. After waking up, I quickly dropped my grandma off at the grocery store and hit up GNC to re-stock on my supply of Mega Men Sport multi-vitamins. I also grabbed some carnitine formula to take because I will be upping my fat macros this month. Carnitine is useful for boosting metabolism and regulating fat. However, it's been argued that sometimes it's not necessary when you don't eat a lot of fat. In those situations, it's been argued to be ineffective and some people even say useless. I will be eating a lot of healthy fats such as olive oil, so I think it will come in handy in my situation. When I came back from my morning errands, I made breakfast and had four soft-boiled eggs with whole wheat toast and butter, a glass of whole milk and a cup of strawberries.

I jumped into the Legs and Back workout a little after breakfast. My energy level was just okay. I think this recovery week coming up is going to be clutch because I feel like I can use it. I added weight on most of the exercises and all of the pull-ups. I actually did better on all of the pull-ups but my legs felt a little worn down today. All of that uphill running has been brutal on my calves especially. I still dogged it out for today, but I had to take a break from using weight on toe is0-roll lunges, deadlift squats and a few others.

Ab Ripper X went decent today as well. I was able to pound all of the reps out but I had to stop briefly during the Heels to the Heaven exercise. Actually, it wasn't more like a stop, but more like my arms lifting my legs up for 3-4 reps so I could catch my breath. Other than that, ARX went pretty well today.

When I finished working out today, I looked through Arnold's Bodybuilding Encyclopedia and made this below:
This is a huge protein shake I made to last for 3 meals today. I took this shake in between breakfast and lunch, in between lunch and dinner, and right before bed. Here are the ingridents listed:
- 6 raw eggs
- 16 oz whole milk
- 1 scoop of whey natural protein powder
- 8 oz water
- 6 tbsp olive oil
- hint of vanilla flavoring
It's actually pretty tasty surprising. Last time I made this, I used soy and took the whole thing after a workout. Needless to say, this caused havoc on my stomach. As I split it up today, I was able to drink this shake throughout the day fine.

After the first shake, I had a 1/2 pound of chicken breast, a banana, two slices of whole wheat bread with light mayonnaise, cottage cheese and two glasses of milk. For dinner I had a huge selection of food. I had a large salad, steamed broccoli, baked potato (not shown in the picture below), an orange, salmon filet, two cans of tuna, and another glass of milk. This was a very large dinner but I was able to man it down.

The diet I followed today was the same diet Arnold Schwarzenegger use to roll with back in his bodybuilding days. The first thing I noticed about this diet is the large amount of diary that is used. Also, there aren't many carbs. The past few weeks of P90X I have been averaging around 400-500 grams of carbs a day. Today, I only logged 222 grams of carbs. I actually like this about the diet because with all the foods I ate, I felt like I had a good amount of energy despite having less carbs in the diet. Sometimes, it is tough to eat these meals though. It can feel like I'm on man vs food for some of these bigger meals. For example, I had about 14 ounces of fish for dinner. That's almost a full pound! Regardless, I'm going to try this diet for awhile because I am getting sick of following the same old diet I have been since the past 2 months or so. Also, I am curious to see how my results will look with this diet.

Thanks for reading,
K-Dawg

P90X Round 2 Day 19: Couch to 5K / Yoga X

When I woke up today at 5:30AM (30 minutes earlier then when I normally wake up for work), I noticed that it was pitch black outside. I guess I underestimated how dark 5:30AM is, and there was no way I was going to run in the dark while it was freezing outside. Instead, I went back to sleep for 30 more minutes. I love my beauty rest! I work up very tired and groggy, and work seemed like it went by very slow today.

I had a breakfast of four soft boiled eggs with oatmeal and an orange. Afterward, I had a protein shake and bar during my first break at work. For lunch, I decided to step my game up and ate an entire pound of chicken breast with a cup of whole wheat pasta and a granny smith. At the deli I live by, chicken breast was only $3.99 per pound, so I decided to stock up on it for this week. For my next break at work, I had peanuts, unsalted crackers and a peanut butter sandwich.

After I came home from work, I decided to do the Couch to 5K workout which was the same from two days ago. However, I did not add any weight or biking to today's workout. I was able to run 1.54 miles in 20 minutes with intervals of jogging for 60 seconds followed by walking for 90 seconds. I ran most of the time uphill, so my calves were on fire. I could literally feel my heart pulse pumping in my calves that's how much work they got today. After the run, I farted around on the computer for a little bit with my fantasy hockey team because I need to win this week in order to have a chance at making the playoffs.

I went into Yoga X a little after, and I have to say that I just wasn't feeling Yoga today. Of course, it didn't help that I ran uphill right beforehand, so I took it pretty easy in Yoga today. I actually skipped the last 30 minutes or so of Yoga X today because I got some quality stretching done after my Couch to 5K run and didn't feel I needed it today. Also, my abs have been sore from working them the past three days in a row, so I was afraid that the Yoga Belly 7 series would harm them. Some people claim that working your abs out everyday will not allow them to heal or grow, and yet others claim that the abs heal much faster than any other body part and they are okay to work on everyday. This is a widely debated question in bodybuilding. Personally, I go with whatever my gut tells me in this situation. Sure, you can support the idea of working abs out everyday with famous actors and celebrities who do it everyday, but everyone has a different genetic makeup. Ryan Reynolds use to pound out 500 sit-ups everyday before doing a different muscle group six days in a row. Others like Arnold Schwarzenegger recommend only a few times a week.

When my half session of Yoga X was over with, I had a protein bar, a recovery drink and 6 oz of shrimp. Before going to bed, I had veggies, cottage cheese and a scoop of casein protein. Tomorrow is Legs and Back day with Ab Ripper X and I think I'm going to switch the diet up a bit.

Thanks for reading,
K-Dawg

P90X Round 2 Day 18: Shoulders and Arms & Ab Ripper X

I came home from work and cranked out Shoulders and Arms. I also decided to man up and add some weight again to most of the exercises. I did all of the bicep workouts with at least 35 pound weights, so I definitely felt a good pump going through my arms today. I also threw a little change-up with the chair dips and held a leg up while doing them for more tension in the triceps.

Ab Ripper X was pretty exhausting today, and I had some trouble with the Fifer Scissors today. The good news is that I dominated the Crunchy Frog though. I feel that I have much more strength in my core, so I am making progress with the abs.

The diet went pretty good today as well. I plan on waking up around 5:30 in the morning tomorrow to do another workout for Couch to 5K before work. I will also be doing Yoga in the evening, so we'll see how this goes. If it goes well, I'll add it to the routine. If not, I'll just scrap the Couch to 5K workouts and sub them once in a blue moon.

Thanks for reading,
K-Dawg

P90X Round 2 Day 17: Couch to 5K

I decided to switch things up again and I subbed Plyo with a workout my buddy from work came across (Thank you Jason!). It's called "Couch to 5K". Apparently, it's a program designed for any scrub to run 5K (around 3 miles) after 9 weeks. It looks pretty interesting actually and at first glance I got the drift of the workout. It's interval jogging that is increased each time as the weeks progress to build up endurance. The first workout was as follows:

60 seconds jogging
90 seconds walking
*REPEAT intervals until 20 minutes is reached

Now, this seemed pretty easy to me for the first workout so I decided to intensify it. I ran with 5 pound dumbbells and uphill for the end half of the workout. It was pretty tough! I realized about halfway through the jogging that my shoulders were practically numb. Of course, it's pointless to turn back and drop my dumbbells off at the house, because I was about a mile from the house at this point. I decided to just dog it out. The jogging intervals basically turned into me "praying for 60 seconds to pass" intervals. I felt a ridiculous burn in my calves from running uphill with dumbbells again.

I finished the 20 minute interval running 1.49 total miles. I feel that's pretty good for running with dumbbells in intervals. Of course, I still wasn't satisfied so I rode the stationary bike for 20 minutes with maxed out ab crunches at the 10 and 20 minute mark of the bike ride. I really felt a good burn and I was pretty pleased with the workout. I am considering of actually finishing this program the same time of doing P90X.

After I finished the entire workout, I had a MASSIVE protein shake that I personally blended. Here's everything it had in it:

- 6 raw eggs
- 12 oz milk
- 1 scoop of unflavored whey protein powder
- 4 tbsp olive oil
- 6 tsp oats
- vanilla flavoring

I will say that I surprisingly agreed with the taste of the protein shake. However, my stomach did not. I felt like I got punched in the stomach for the majority of the night. In summary, this protein shake is obviously pretty healthy (despite the talk of eating raw eggs). It contained over 1200 calories and 100 grams of protein. It is actually a shake that Arnold Schwarzenegger use to train with. Regardless of all the nutrients from the shake, I will most likely not be trying one anytime soon again.

Thanks for reading,
K-Dawg

P90X Round 2 Day 16: Chest and Back & Ab Ripper X

Jumping back into Chest and Back after two days of rest was difficult. I felt a little tired during the workout and perhaps had less energy then usual today. I still managed to log 65 standard push-ups without stopping today on the first set. This was a little off of my goal of hitting 70 this week, but I aimed that one a little high for motivational purposes.

Pull-ups were pretty hard today because on the second round I thought that I would up the added weight from 25 to 45. I was only able to crank out about 8 or so on each type of pull-up, but I still feel that is pretty good because with my body weight and dumbbells I was doing eight pull-ups with about 205 pounds of total weight. Talk about some major back work there!

Ab Ripper X was tough, but I feel like I'll be breezing through it in a few weeks. I felt that I was able to conquer most of my struggles through the crunchy frog today, which has me stoked. I think my legs were the problem the entire time actually. Today my legs felt strong during Ab Ripper X and then I noticed they got pretty sore around the 20th rep.

The diet went very good again. Today, I decided to soft-boil four eggs instead of eating them raw or scrambled. This is actually a pretty healthy way to eat them and it doesn't taste bad at all. Here's how it went:

Meal 1:
- 4 soft boiled eggs
- cup of oatmeal
- kiwi
- glass of soy milk

Meal 2:
- 2 tbsp olive oil
- carrots
- 1 oz dry roasted peanuts

Meal 3:
- protein bar
- protein shake

Meal 4
- peanut butter sandwich (whole wheat bread)
- turkey on whole wheat wrap
- apple

Meal 5:
- multi-gran crackers
- orange
- cottage cheese and pineapple
- solid white albacore tuna w/ light mayo
- honey nut cherrios

Meal 6:
- recovery drink
- protein bar
- 1/2 lb of turkey breast
- glass of low sodium V8

Meal 7: (before bed)
- two scoops of casein protein

Sorry for the short posts the last few days, but I had to play catch up due to the vacation, which I don't mind at all.

Thanks for reading,
K-Dawg

P90X Round 2 Day 15: Rest

So yeah, I know today was suppose to be Chest and Back. However, I didn't get home from North Carolina until after 11:00PM. As a result, I decided to push everything back a day and then not take a rest on Sunday like normally scheduled, since I'll be doing Kenpo then. It's all good because next week is recovery week.

I decided I wasn't going to cook my eggs down in North Carolina today. So you're probably wondering how I ate them then. Yep, I ate them raw. I cracked 6 whole eggs in a glass and downed them. I guess I wanted to be Rocky Balboa for a day. I knew that there was some potential for it winding back up on the counter, but I held my breath and manned it down. I gotta say, the texture is probably the worst part of eating raw eggs. Feeling egg yolk after egg yolk go down is pretty disgusting. I couldn't tell you about the taste though because my taste buds were shut off from holding my breath and then I immediately had a big spoonful of oatmeal right after (which was probably the best idea I had).

Today was particularly fun at North Carolina (don't worry, I'm working on the post about it). Also, I apparently missed an entire snow storm back here in PA while I was at North Carolina. That's all fine and dandy to me (no, I am not trying to sound southern here either). When I got to my car from the airport, I had to scrape off about 12 feet of ice. I consider it a small price to pay though, because I had a blast in North Carolina.

P90X Round 2 Day 14: Rest

Today was an off day, and I chilled for most of the day with some great people! Don't worry, I'll be making a separate post about the trip.

Here is just a taste of what to expect:
LIZARD LICK TOWING

P.S. Did you know that North Carolina has a $2 movie theater? Pretty sweet find. I'd actually say it's "clutch".

P90X Round 2 Day 13: Kenpo X

From now on, I have one thought process for everything I do: "Dominate". That's the game plan for everything I am going to do from now on. Regardless if it's working out, professional work, tests or projects, gymnastics, Foosball or whatever, I am going to try to dominate. I was reading more of the "Hockey Tough" book I just got and I started to make a little connection in my head. The book pointed out an idea that when negative feelings such as frustration, anger, unconfidence arise, so do negative outcomes. For instance, if you feel like you just can't catch a break shooting the puck on net with the mindset "It's not happening today", maybe you won't take a shot next time and look to pass it, when maybe you had a decent chance of scoring a goal if you just shot. See the relationship here? So I thought to myself, "why not apply this process to normal life activites?". As a result, I really had some motivation during Kenpo.

I did the first series of Kenpo with 5 pound dumbbells again. It still really worked my shoulders mostly. I also included the dumbbells with the vertical punches at the end. Everything else in the workout went fine. I think I'm starting to gain experience of learning all of the moves in Kenpo, which is pretty cool. Cage Match, anyone? ;-)

After I finished Kenpo, I ate a few times and then headed up to the Avoca airport with Chris to travel to Charlotte, North Carolina. My first plane experience went really well. I had no issues with motion sickness as a took a Dramamine pill an hour before the flight. We did experience some turbulence, but it was nothing major and I wasn't nervous. We were met by Jan, Jenna and Emily at the airport in Charlotte to which we embarked on our southern journey. I will actually be writing more about the trip in a later post with possibly some pictures.

I ate clean for the most part on P90X day 13, although I did order two grilled chicken wraps with light ranch from Sonic on the way up to the airport. It's probably the best thing you can order up there and it's actually quiet tasty!

Thanks for reading,
K-Dawg

P90X Round 2 Day 12: Legs and Back & Ab Ripper X

"You miss 100% of the shots you never take"
-Wayne Gretzky

When I came home from work today, I had two books waiting for me that I received from the mail. One book is the "New Encyclopedia of Modern Bodybuilding" by Arnold Schwarzenegger, which is massive by the way (over 800 pages of info and it only cause me $17 brand spankin' new). The other book I got is one called "Hockey Tough". There is a lot of data on how you can improve yourself mentally in the game of hockey in there. Can you guess what I plan on doing eventually? I'll give you a hint, it has nothing to do with ballerina dance moves. I have skimmed the books and it looks like there is a lot of useful ideas and advice in them both. Just to verify, I am planning to increase my size and contribute that to playing ice hockey. I'm going to give it a shot, I figure. It's a long project of mine really, but I know I have the dedication and motivation to stick to it. I'll be lighting lamps for the minor league Penguins in no time as I live practically 10 minutes away from their arena. Now, all I need to do is learn to skate...

Today was Legs and Back day, so that meant chin-ups and lunges galore. I felt like I had less energy than normal today, and I struggled throughout today's workout. Perhaps I have been wearing myself out this week from going incredibly past my previous threshold on Monday with the chin-ups. I just didn't have that kick in me today for some reason. Even during Ab Ripper X I struggled, although I still managed to hit 25 reps on every move today.

Tomorrow I am going on a little mini-vacation to North Carolina, which I am really looking forward to. I'll be in NC until next Monday. I am actually pumped to be going down for many reasons, truthfully. I will be taking a plane down tomorrow evening but don't worry you crazed fanatics, I will be doing Kenpo X tomorrow morning. I will also weigh myself in for this week during the morning tomorrow instead of Sunday because of the vacation. This is my first plane ride I will be taking so that should be interesting. I think it's also going to be pretty interesting to see how my nutrition and diet goes for this weekend. I am going to try my best to keep it clean. I may have to make some modifications here and there, but I came up with a pretty fail safe plan of eating canned tuna (4-5 cans a day) and raw eggs for protein (yes that's right, I'm Rocky Balboa for this weekend), oatmeal for carbs, apples for fruit, olive oil or peanuts for fat, cottage cheese for diary and V8 for veggies. I could easily get over 200 grams of protein and 4000 calories with this diet plan. Speaking of which here's the diet for today:

Meal 1:
- 2 whole eggs, 3 egg whites
- cup of oatmeal
- kiwi
- big glass of almond milk

Meal 2:
- 2 tbsp olive oil
- carrots
- banana
- 1 oz dry roasted peanuts

Meal 3:
- protein bar
- protein shake

Meal 4
- peanut butter sandwich (whole wheat bread)
- chicken noodle soup (healthy heart approved)
- honey nut cherrios

Meal 5:
- multi-gran crackers
- orange
- chicken breast wrap
- blueberry organic yogurt

Meal 6:
- recovery drink
- protein bar
- can of solid white albacore

Meal 7:
- whole wheat chicken breast wrap
- glass of low sodium V8

Meal 8: (before bed)
- one scoop of casein protein
- cottage cheese

Thanks for reading,
K-Dawg

P90X Round 2 Day 11: Yoga X

Day 11
Today, I got into Yoga X after I came home from work. I threw Sigur Rios on again for the duration of the workout and I was cooler than the other side of the pillow. It was also starting to get dark when I began Yoga. I feel that doing Yoga is much more relaxing and enjoyable in the complete dark. Sometimes, I like to shut my eyes during the entire duration of Yoga. It just feels like everything stops and it allows me to focus on Yoga moves better. However, I still find it difficult to "shut off" my mind. If I'm able to completely stop my brain from thinking for a while, it's only a matter of time before I start thinking about not thinking. Weird, right?

I have heard of a trick of improving Yoga with focusing on physical aspects of your body during the workout. Basically, you focus solely on your breathing when working out and that's the only thing you think about. It's been said that you need to focus on something more exact in order to achieve this feat. For instance, you can focus on the air entering and exiting your lungs as you breathe. I can see how this can improve focus, but for me, I get distracted way too easily. If I can eventually achieve this type of meditation without getting distracted, it would be a huge boost to my Yoga routine. I mean, all I'm asking for is to be able to walk on water. Is that too much to ask for?!?!?

I was able to reach my fingertips down on the ground on most hamstring stretches today so I am gaining more length on my stretches. I guess it will continue to get better over time. I tried crane again today and was able to hold it for 11 continuous seconds before having to come out of the stretch. Yoga Belly 7 was another good burner today and my abs really felt it at the end.

I was able to fight off urges for cake today at a work luncheon. I only had a salad while everyone else was pigging out on pizza, Doritos and cake. However, I'm sure I had more meals than everyone else throughout the entire day, not that it matters. Here's how the meals went:

Meal 1:
- 2 whole eggs, 3 egg whites
- cup of oatmeal
- orange
- glass of almond milk

Meal 2:
- 2 tbsp olive oil
- carrots
- granny smith apple
- 1 oz dry roasted peanuts

Meal 3:
- protein bar
- protein shake

Meal 4:
- multi-grain crackers
- big garden salad (no dressing)

Meal 5:
- peanut butter sandwich (whole wheat bread)
- banana

Meal 6:
- whole wheat pasta (cup)
- whole wheat chicken breast wrap

Meal 7:
- recovery drink
- protein bar

Meal 8:
- chicken breast
- scoop of unnatural whey and water
- chicken noodle soup (healthy heart approved)
- 1/4 cup of honey nut cherrios

Meal 9: (before bed)
- one scoop of casein protein
- cottage cheese

Thanks for reading,
K-Dawg

P90X Round 2 Day 10: Shoulders and Arms & Ab Ripper X

Day 10
It's time to start pumping away to gaining some muscle. Shoulders and Arms went pretty well today. I decided that today would be a good day to increase tension in my arm muscles so I upped weight in all the workouts today and shot for 6-10 reps on each workout. I used 40 pound dumbbells on a lot of workouts, especially on the shoulders and biceps routines). I used 25-35 pound dumbbells on most of the triceps related routines, which I feel is still pretty good.

I could feel the blood pumping in my arms pretty good about halfway into the workout today, especially in my biceps. I'm not going to lie though, it was a pretty wicked workout today. Doing 40 pound dumbbells on the in and out bicep curls was no joke at all. Especially since they shoot for 16 of those in the video. I only cranked out 14 or so because there was just so much tension on the guns.

Ab Ripper went pretty solid again today. I felt like I got further on Crunchy Frog without having to slow down a bit. Also, I use to feel a lot of pressure in my core around the 7th rep of Fifer Scissors. Somehow I was able to not feel that pressure until around the 12th rep. It would appear as if my core is getting stronger.

On a side note, I shaved off a mini-P90X beard I had going this morning. I only say mini because I shaved the stache and neck beard. The plan was to keep it for the duration of the entire 90 days, but it just got too itchy and I also got a haircut yesterday. Also, I don't particularly like being called 'Abe' by everyone at work and my house. Maybe I'll grow a full blown beard another one of these days.

Here's how the diet went:
Meal 1:
- 2 whole eggs, 3 egg whites
- cup of oatmeal
- banana
- glass of soy milk

Meal 2:
- 2 tbsp olive oil
- carrots
- granny smith apple
- 1 oz dry roasted peanuts

Meal 3:
- protein bar
- protein shake

Meal 4:
- Subway turkey breast footlong sub w/ no cheese, lettuce, tomatoes, cucumbers on wheat

Meal 5:
- multi-grain crackers
- cup of whole wheat pasta
- orange
- organic blueberry yogurt

Meal 6:
- recovery drink
- protein bar

Meal 7:
- chicken breast
- celery sticks
- glass of low sodium V8
- tbsp peanut butter

Meal 8: (before bed)
- two scoops of casein protein
- cottage cheese

Thanks for reading,
K-Dawg

P90X Round 2 Day 9: Controlled Cardio Confusion

Day 09
Yes, I realize that this workout doesn't read Plyometrics X. I actually decided to experiment with the schedule a little bit today and switched out Plyometrics for a custom Kurt Kuklewicz workout. Oh boy! I know, you're probably wondering what I possibly know about working out and such to make my own workout that is equivalent to Plyometrics X. Well here's my logic. It's pretty simple really. HIIT (High Intensity Interval Training) obviously is more intense compared to light and moderate cardio. My formula is pretty straightforward:
1. Higher intensity = higher heart rate
2. Higher heart rate = higher calories burned
3. Higher calories burned = more weight loss.

Since 1 = 2 and 2=3, you can basically re-arrange my formula like this if you want.
1 = 3 (or Higher intensity = more weight loss). Sorry to scare you with some algebra! We thought we would never use algebra again, but in reality we use it everyday on simple tasks like figuring workouts out, saving money, calculating money for gas, etc. At least that's the excuse I keep telling myself that I'm not the only nerd who still uses this stuff.

Anyway, since I am trying to gain muscle, weight loss is the obvious opposite of what I want. However, at the same time, I do not want to accumulate fat and completely overlook cardio. See the predicament here? So how is it possible to gain muscle but yet lose fat at the same time, you ask? I don't believe there is such a thing. However, I am going to try my best to contain fat while not losing muscle at the same time. The plan is to do this with light to moderate cardio. I can burn a little fat this way while limiting muscle loss to a bare minimum.

I started out today with a controlled pace mile jog. Only thing is that I added some weight to my jog. I jogged today holding a pair of 5 lb dumbbells to build up some leg strength. I was going to invest in a weighted vest, but I think that could probably ruin my joints in my knees. The dumbbells flow with my jogging motion, so I don't think they would hurt as much. To finish the last 1/2 of a mile or so, I ran uphill with the dumbbells. Let me tell you, this is A LOT more difficult than it sounds. My calves were burning within the first 10 seconds of jogging uphill. After I finished the jog, I took a quick breather and then sped things up to a more intense pace and then finally sprinted briefly to finish. I only added about another 1/4 of a mile to the run, so I finished jogging 1.25 miles in about 11 minutes with 5 lb dumbbells.

After the jog, I immediately came inside and rode on a stationary bike for 10 minutes at a moderate level. After hitting 10 minutes, I immediately went to the ground on my back and maxed out traditional crunches. I was able to do 111 crunches without stopping even after all the abuse my core went through running uphill with weight. After the crunches were complete, I quickly hopped on the bike for another 10 minutes at a moderate pace again. After the second stint on the bike, I maxed out cross legged sit-ups. I was able to conquer 61 of those bad boys. Just for kicks, I did 50 reps of the Mason Twist afterward to give the obliques some work. I ended up biking 4.6 miles in those 20 minutes.

I think this was a great workout to sub in for plyometrics today, and I will be doing it in the future again for sure.
The workout is basically broken down into 3 parts:
1. Building leg strength while jogging with dumbbells.
2. The first 10 minutes of biking while focusing on controlling movement with the quads
3. The ab workouts between and the final 10 minutes of biking while focusing on controlling movement with the core (bring your legs up with your core and not your quads basically)

Here's how the diet looked today:

Meal 1:
- 2 whole eggs, 3 egg whites
- cup of oatmeal
- orange
- glass of soy milk

Meal 2:
- 2 tbsp olive oil
- carrots
- granny smith apple
- 1 oz dry roasted peanuts

Meal 3:
- protein bar
- protein shake

Meal 4:
- tuna wrap (whole wheat wrap)
- whole grain brown rice (cup)
- cottage cheese

Meal 5:
- multi-grain crackers
- banana
- peanut butter sandwich on whole wheat

Meal 6:
- recovery drink
- protein bar
- glass of V8 low sodium
- celery sticks
- water and unflavored whey

Meal 7:
- chicken breast
- cottage cheese
- two scoops of casein protein

Thanks for reading,
K-Dawg